For the next two weeks, the work continues with balance stabilization as well as core strength exercises. And more squats are on the menu  - including Tiffany's favorite: Mountain Climbers. These cardio exercises work on endurance as well as core and lower body strength. Proper form is key so go at your own pace and have fun!

 

Morning Program:

 

•  Neck, Arm, Hip, Knee and Ankle Circles

8 circles per body part. Perform 4 circles in one direction and then switch directions. These are intended to be done slowly.

• 3 sets of 20 Jumping Jacks

•  Core Strength Exercise: Long Floor Crunch

 Lie on your back with knees bent, feet flat on the floor, shoulder-width apart and toes pointing straight ahead. Place arms straight overhead alongside your ears. Draw belly button in toward your spine and tuck your chin. Slowly crunch upper body forward, bringing the lower rib cage toward hips. Keep arms overhead and beside your ears. Slowly lower upper body to the floor while your abs remain engaged and your chin stays tucked. 3 sets, 8 reps

•  Leg Stabilization Exercise: Body Weight Squat 

Stand with feet shoulder-width apart, toes pointing straight ahead and knees aligned over feet. Keep hands on hips. Draw belly button in toward your spine and squeeze your glutes. Slowly begin to squat down, bending knees and flexing hips, keeping feet straight as if sitting into a chair. Do not allow any internal rotation at the hips or knees. Allow the pelvis to sit back while maintaining a neutral spine. Keep the chest up and put pressure through the heels. To rise back up, contract glutes and place pressure through the heels as knees are extended. 2 sets, 15 reps

• Quad Stretch

Stand up tall. Bend right knee behind you, bringing heel toward glutes. Grab ankle with right hand. Keep knees together. Feel stretch in front of thigh. Hold 20-30 seconds. Switch legs.

• Hamstring Stretch

Lie on your back with legs straight in front of you. Raise right leg off the floor and grab right thigh from behind. Slowly straighten your right knee until a stretch is felt in the back of the thigh. Keep your head on the floor and your chin tucked. Hold 20-30 seconds. Switch legs.

 

Evening program:

 

• Cardio Endurance, Core and Leg Strength Exercise: Mountain Climbers

Place your hands shoulder-width apart on the floor in front of your feet and move into a push-up position. Bring your right knee up to your chest so that you are in a low lunge position with both feet touching the ground. Your right knee will be bent and forward while your left will be straight and behind. Switch legs so that the opposite knee is brought up to the low lunge position. Go slowly and focus on switching your legs in and out of the lunge. Keep your hips as low as possible and your knees in as tight as you can. Distribute your body weight equally through your body, including your hands and both feet. You can "walk" through this exercise until you feel comfortable with the motion. Speed up alternating lunges once you begin to get the hang of it, all the while maintaining proper form. 2 sets, 12 reps

• Balance Stabilization Exercise: Single Leg Balance Reach

Stand with feet shoulder-width apart and toes pointed straight ahead. Keep hands on hips. Lift chest, retract shoulders and tuck chin. Draw belly button in toward your spine and squeeze your glutes. Lift right leg slightly off the floor. Flex right foot and raise right knee until it is parallel to the floor. Maintain level hips and shoulders. From this position, extend right leg in front of you (the sagittal plane). Hold for two seconds. Slowly bring leg back to original position. Extend right leg to the side of the body (the frontal plane). Hold for two seconds. Slowly bring leg back to original position. Externally rotate right hip and extend right leg to the rear of the body (the transverse plane). Hold for two seconds. Slowly return to original position. Switch legs and repeat. 3 sets, 10 reps

• Hip Flexor Stretch

Kneel on left knee with right leg bent at a 90-degree angle and right foot on the ground. Draw belly button in toward your spine and squeeze your glutes. Tuck pelvis. Slowly move body forward until stretch is felt in front left hip. Hold 20-30 seconds. Switch legs.

• Shoulder Stretch

Bring right arm across body. Hold arm in place at elbow joint with left arm. Feel stretch in shoulder. Hold 20-30 seconds. Switch arms.

• Triceps Stretch

Bring right arm up above your head. Bend elbow so right hand reaches down toward opposite shoulder blade. Grab elbow lightly with left hand. Feel stretch in triceps. Hold 20-30 seconds. Switch arms.

 

 

 

Tiffany Davidson is a personal trainer based in Weston, CT and the owner of Femme Fatale Fitness. Tiffany advises consulting a physician or health care professional before performing any of the exercises described on these pages or beginning any exercise program. The information herein is not intended to be diagnostic or prescriptive.

 

Have a fitness question for Tiffany? Click here

 

 

 

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